Warrior CrossFit: 06 APR 10

Monday, April 5, 2010

06 APR 10

Warrior Gym, 1500.

Warmup: Rotations, then:
3 rounds
10 x Walking Lunge (each step counts)
10 x GHD Situp

Practice: Bar Dips, 3 x Max Reps.
From nipples at your hands to full extension. Kipping is okay, just ensure full range of motion.

Train: For Time:
21 x 45lb (barbell) Jumping Squat
40m Sprint
15 x 45lb Jumping Squat
40m Sprint
9 x 45lb Jumping Squat
40m Sprint

For Jumping Squats - place the barbell on your back just like you would for a back squat. Squat down until the crease of your hip is below your knee, mechanics just the same as in a back squat. On the up portion, drive your hips and explode up dynamically, jumping off the ground. Your feet must come at least one inch off of the ground for the rep to count. Bar stays on your back throughout the range of motion.
Sprints are sprints. We'll be using the width of the basketball court at Warrior Gym, down and back for each trip (40m).
Time frame for this workout is 2 to 4 minutes. If you are not finished in 4 minutes, then stop.

Post: PNF, stretch, and roll. Again, spend extra time on those legs as you'll need them for the rest of this week.

APFT Folks: Grease the groove for an eight hour period on either pushups or situps, whichever you such at worse. It is okay to split this up into two 4-hour sessions. Ideally, stop 4 hours before your training session. It is okay to start them immediately following the training session.

7 comments:

STT CrossFitApril 6, 2010 at 11:31 AM
MAJ M - Practice: 21,11,11; Train: RX'd, 2:35. Hit failure on the ol' legs much sooner than expected. Spent twenty-five minutes stretching and rolling.
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STT CrossFitApril 6, 2010 at 12:04 PM
Pelletier - Practice: 30,18,15; Train: RX'd, 2:36.
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STT CrossFitApril 6, 2010 at 5:21 PM
Timmons - Practice: 15,14,9; Train: RX'd, 2:54.
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NickGApril 6, 2010 at 6:56 PM
Practice: 26, 18, 13; Train: RX'd, 2:02.
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STT CrossFitApril 6, 2010 at 10:12 PM
Mike - Practice: 22,15,9; Train: RX'd, 2:17.
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KellyOBoianApril 7, 2010 at 7:25 AM
Practice: 18, 12, 11; Train: RX'd, 3:32.
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kselaptApril 8, 2010 at 8:43 PM
Sela-Practice: 28,25,23 Train: RX'd, 1:38
Ferrara-Practice: 21,15,13 Train: RX'd, 1:54
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Components of Warrior Crossfit Workout

1. Warm-up: Dynamic range of motion and strengthening series that is described on the right hand side of the page below

2. Practice: During this portion we focus on 1 maybe 2 lifts and really focus on perfect form and attaining new strength gains

3. Train: The training portion is the high intensity, all-out effort workout that CrossFit is known for. Your diet, recovery and focus should all be done with maximizing your training in mind. Warrior CrossFit programs its training so that you function well in both anaerobic and aerobic events (Metabolic Conditioning). Most of our training events will last between 4-10 minutes so give everything you've got

4. Post: After getting smoked we cool down with stretching. Usually the partner assisted contract/relax type

Workouts average between 45-60 min total

Off days are Thurdsay and Sunday: 3 on, 1 off; 2 on, 1 off

WARMUP - TO BE COMPLETED PRIOR TO EVERY WORKOUT

This is a linear progression of perfect form. If you can only do one rep perfect, then continue that one perfect rep the rest of the week. Next week you will do two, the following week do three, and so on. After you can do ten perfect reps, then increase the difficulty and/or range of motion.

Jog in Place w/arm swings
Tuck Jumps
Neck Rotations
Shoulder Rotations
Pushups (PERFECT FORM)
Hip Rotations
Hip Swings
Toe Touches
Tuck Jumps
Knee Rotations
Ankle Rotations
Double Unders
Strict Pullups
Knees to Elbows
GHD Situps
Back Extensions
Handstands/Handstand Pushups
Air Squats (PERFECT FORM)
Overhead Squats

10 General Physical Skills

1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or a combination of muscular units, to apply force.
4. Flexibility - The ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity.

World-Class Fitness in 100 Words:

o Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
o Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
o Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
o Regularly learn and play new sports.